The Animal Kingdom House

I am sitting for a house that I call "The Animal Kingdom House"....the owners have 4 dogs, 2 Parrots, and 2 Canaries...one of the dogs is a 3lb chi pin....let me tell you that the 3lber is the NASTIEST dog ever! She bit me!! oh well I still love her!

Today's Cross fit WOD was pretty Brutal! I LOVE Team WOD's though. It's my favorite days of the week!!

Workout of the Day
Saturday=Crossfit Delray Beach

Group Warmup: 100 M Jog, 1 Round of "Cindy", 200 M Jog, 1 Round of "Cindy", 400 M jog, 1 Round of "Cindy" (all light and not rushed. stretch out the kinks. meet your team, set up your stations and bars for the wod). Each person to do 8-10 warmup reps of Power Cleans and WBS with lighter weights.

TEAM WOD: WE NICKED THIS FROM SHORELINE CROSSFIT:) - and added a few mods.

WOD TIME DOMAIN: 25 MINUTES

TEAMS: 4 PPL (PERSONS A, B, C, & D)

PERSONS A & B from the team will run a total of 6 x 100 M Sandbag Runs. You will share the workload (and the sandbag) by having PERSON A run 100 M (50 M there, 50 M back) and hand off the sandbag to PERSON B. When you are finished, go switch with C & D.

During this time, PERSONS C & D will each be completing the following AMRAP:

5 Power cleans (135/95)

10 Wall Balls (20lb / 14lb)

C & D will write their total cumulative rounds on the board before exiting the gym to take over sandbag sprints. A & B will switch and now do the AMRAP.

Continue switching stations for 25 MINUTES total. POST: TOTAL ROUNDS of 5 power cleans, 10 wall balls.

Team 4 Total Rounds=35!! We won!!